12 Commerce Drive Cranford NJ 07016...908-709-4200.

WOD Archive for January 2014

January 31, 2014

Power is restored - all classes are on
As part of the warm-up, row 15:00.
For Time
Hero WOD "Josh"
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups

January 30, 2014

Squat Therapy
5 Rounds "Unbroken"
8 burpee penalty if go unbroken
10 wall balls 30/20 (go heavier than you normally go)
:30 handstand hold or scale to hollow hold
10 front rack lunges 50% of 1rm clean
10 KB SDLHP 70/53

January 29, 2014

7X1 Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)
"Grace"
For Time:
30 Clean and Jerks 135/95

January 28, 2014

Back Squat: 4X5@75%, rest 90 sec.
Conditioning
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
10 Box Jumps
 

January 27, 2014

7X1 Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)
Conditioning
12 minute AMRAP of:
50 Double-Unders
20 Wall Balls 20/14#
10 TTB

January 24, 2014

Back Squat: 4X8@80% or pick another strength movement to work on
Partner Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

January 23, 2014

Skill work - muscle up progressions
 4:00min ME DU
1 Min rest
4 Min ME Bear Complex 135/95
1 Min Rest
4 Min ME Overbar Burpees
1 Min Rest
4 Min Wall Ball
1 Min Rest
4 Min ME Sit ups

January 22, 2014

5am, 6am and 7am classes are cancelled. 9:30am will be the first class. Drive safely!

1) 12 minute to establish a 3RM Hang Clean + 1 Jerk.
2) EMOM for 5 minutes: 3 Hang Cleans + 1 Jerk @ 80% of max from #1.

Conditioning

For time:

400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)

*Only one bar may be used. Stage all plates needed for weight changes before beginning.

January 21, 2014

All classes are cancelled for the remainder of the day. Check back for updates regarding tomorrow's schedule
Back Squat: 4X8@75%, rest 90 sec.
Conditioning
4 rounds of
:45 ME Front Squats 115/75
:45 ME Hollow Hold or Hollow Rocks
:45 ME Power Clean 115/75
:45 ME Supermans
:15 rest after every movement

January 20, 2014

1) 12 minute to establish a 3RM Hang Snatch
2) EMOM for 5 minutes: 3 Hang Snatches @ 80% of max from #1.
Conditioning
4 rounds of:
Run 400m
14 Wall Balls 20/14#
7 Power Snatches 115/75#
 

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